entire diet can be difficult, so start by making small changes.”
Eating fresh, whole foods is the best way to get the flavonoids you need. But it’s not the only way.
If fresh fruits aren’t available, frozen berry mixes are a good alternative. Fruits and vegetables that are flash-frozen retain high levels of nutrients, store easily and can add variety to the plate even when out of season.
You can also drink flavonoids. Beverages such as red wine and tea, especially black or green tea, are good sources. Fruits and vegetables can be squeezed into juices or smoothies as well, but Petersen says juicing is less than ideal because it removes a lot of beneficial fiber.
However, she says, “if that’s the only way you can get them into your diet, then do it.”
And, of course, dark chocolate is a sweet way to add flavonoids to your day.
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There’s no need to force yourself to eat foods you don’t like in order to get your flavonoid fix. “We never have success in telling people to eat things they don’t like,” Petersen adds. “There are so many you can choose from,” so eat the ones you like. And don’t be afraid to try new ones.
Anyone already following the Mediterranean, DASH or MIND diets – or any high-quality plant-based diet – shouldn’t have to worry.
“The goal is to consume a healthy dietary pattern,” Petersen concludes. “And if we’re doing that, we’re going to be consuming enough flavonoids.”